If you’re wondering why you keep getting rejected by jobs or struggling to move on, you’re not alone.
Rejection stings. Especially when it’s for a role you really wanted. After putting time into your CV, prepping for the interview, and giving it your all, hearing “no” can feel like a major setback.
It’s easy to take it personally or start doubting your abilities. But missing out on a job doesn’t mean you’ve failed. Everyone experiences rejection, it’s how you respond that makes the difference.
In this blog, we’ll share simple, practical tips to help you deal with rejection, regain confidence, and, crucially, improve your chances next time. From managing your mindset to asking for feedback and spotting areas for growth, we’ll help you turn rejection into a learning opportunity.
Quick Links
- Potential reasons someone might not get a job
- Try not to take the rejection personally
- Don’t overanalyse
- How to reply to the rejection email
- How to move on and stay positive
Potential reasons someone might not get a job
When you don’t land the job you want, it’s easy to overthink and invent scenarios in your head to explain why, but it usually comes down to a just a handful of factors, none of them personal.
Internal candidates
You might not like it, and it is a little unfair, but some companies prefer an internal candidate simply because they are tried and tested. Even if it’s in a different role, they will have demonstrated dependability, punctuality, and a multitude of other qualities that employers like.
More experienced candidates
You’re likely to hear that you’ve been beaten by a more experienced candidate quite a bit, particularly at the beginning of your career. Usually, a more experienced candidate can handle workloads better and might even be moved into a management position, using their expertise to train other members of staff.
Don’t let this deter you if you lack experience, though. Experience can be beneficial, but it can also lead to people becoming entrenched in their ways, resulting in stagnation within the team and a lack of new ideas.
Try not to take the rejection personally
Remember, unless you’re some kind of superhuman, you won’t land every job you apply for. So, when you receive a “no”, try not to let frustration take over. Rejection is, unfortunately, part of the process. Knowing how to deal with job rejection means accepting it’s not personal, and believe us, it happens to everyone.
That said, disappointment and frustration are completely normal. What matters is how you respond. Let yourself feel those emotions, then channel them constructively.
Talk to someone, get outside, move your body, or take a break to take your mind off the rejection. Not only will your potted plants thank you, but you’ll know you’ve done something positive.
Want to grow from it? Try asking for feedback after a job rejection. This is how to take job rejection and turn it into something positive.
Don’t overanalyse
Even after taking steps to move on, it’s easy to fall back into replaying the interview in your mind.
Were my answers too vague? Did I speak clearly enough on the video call? Maybe I sent the wrong version of my CV?
These questions come rushing in when your mind is searching for reasons, but they rarely lead anywhere helpful.
You can dissect every detail until it drains your energy, but doing so keeps you stuck in reverse. It anchors you to what’s already happened, rather than helping you focus on what comes next.
Instead of asking what you did wrong, start reminding yourself: if this wasn’t the right fit, there’s a better one out there. Employers don’t typically reject someone over one minor mistake, and even if something didn’t land, it’s part of learning.
When those unhelpful thoughts creep in, shift your attention forward. The most resilient job-seekers take each experience and use it to improve their next one. One powerful way to do that? Ask for feedback, something we’ll explore in the next section.
How to reply to the rejection email
When you receive a rejection email, there are likely to be a lot of emotions involved, but you mustn’t let this cloud your judgement. Don’t be afraid to take a few days to think about how you’d like to respond, particularly if you receive the email on a Thursday or Friday.
Once you’ve composed yourself, write a short, professional message thanking the interviewers for their time and the opportunity to learn about the role. Even if you’re disappointed, refrain from sounding so in your reply.
Replying in a positive way can leave a lasting impression, which could land you a job in the future.
This is also a good time to ask for any feedback on how you could have done better, but be aware that you may not get a response because of the volume of emails that recruiters and senior team members receive.
Ask for feedback
Asking for feedback after a job rejection can feel daunting, but it’s one of the most useful steps you can take to gain clarity on why you didn’t get the job.
Not all companies will provide feedback, but it’s always worth asking. If they do respond, the insights can be invaluable; maybe you need to tailor your CV more closely to the role, work on specific interview techniques, or strengthen certain skills. Knowing this helps you grow and increases your chances in the future.
It also shows initiative and professionalism, qualities hiring managers remember if another opening appears. Being respectful and gracious in your request can leave a lasting impression and keep the door open for future opportunities.
Try to frame your message politely, thank them for their time, and if they do respond, follow up with a short thank-you note. It’s all part of learning how to take job rejection constructively.
Stay in touch
If the company or role genuinely appealed to you, don’t view rejection as the end of the road; think of it as a potential connection for the future. Maintaining a professional relationship keeps you on their radar when new opportunities come up.
Companies often keep a record of strong candidates, and staying in touch shows you’re still interested. One simple way to do this is by connecting with the interviewer on LinkedIn or sending a polite follow-up email a few weeks later.
In that message, you could briefly express your continued interest, ask if there are any roles opening up, and mention any new skills or experiences you’ve gained. Keep it professional and positive—this shows persistence, initiative, and a genuine interest in the company.
Refresh your CV
If you’ve had a string of rejections, it might be time to revisit your CV. Even small things, like grammar mistakes or a generic layout, can hurt your chances. Tools like Grammarly can help polish your writing and catch errors before they become deal-breakers.
More importantly, take time to tailor your CV for each role. Yes, it’s time-consuming, but using keywords from the job description and aligning your experience with what they’re asking for can really make your application stand out.
If you’re currently between jobs, highlight personal projects, freelance work, or anything relevant to your field, showing that you’re still demonstrating initiative outside of work and that your CV isn’t stagnant. These experiences show initiative and keep your CV active and engaging.
You might also consider taking an online course or volunteering in a role that sharpens the skills that employers are looking for. It’s all about showing that you’re growing, learning, and staying proactive, even during gaps in employment.
How to move on and stay positive
It’s natural to feel disappointed when you miss out on a job opportunity you’d set your sights on, but moving on positively is important.
Try to see the negative as a positive and use the experience as a learning opportunity. Remember to take heed of the feedback that’s given by the interviewers; ignoring feedback can lead to multiple rejections, instead of just one.
While looking for another opportunity, stay proactive. Look for new training opportunities, or even freelance projects that can be added to your CV before your next interview.
And above all else: stay positive! The right opportunity will come along as long as you follow the rest of the advice in this guide.
Turn to your network
A useful way to create new opportunities in the face of rejection is through your network. Reach out to contacts, let them know about the jobs you’re interested in, and ask for recommendations for companies to apply to.
It doesn’t guarantee instant job offers, but you might find people are more willing to help than you first thought.
Remember, searching for a job isn’t easy, and landing a job is even harder. If you don’t succeed the first time, get back in the saddle, stay positive, and keep working hard to ensure that you’re ready when the right opportunity comes.
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